This plan gives you structure for your post race recovery. Often after completing a key race people either stop training altogether or try to rush back into training too quickly. Both of which are not what you want to do, therefore this plan gives you the structure to slowly ease back into regular training.
Running is based on threshold heart rate and cycling is based on %FTP. You can change the cycling to other non-impact activities such as swimming, cross-trainer/elliptical or rowing if you would prefer.
Supporting the running and cycling sessions are a range of mobility / self massage techniques to help you recover from the stresses and strains of your race- cheaper than paying for a massage!
Ensure you have set your HR zones within training peaks, based on a recent race or hard effort run. See the this link link for support
Enjoy your training and recover strong!
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.